kettlebell

My First Impression…

I have to admit the first time I was introduced to this block of solid metal I was quite intimated. Watching individuals swing this heavy piece of equipment around made me a bit nervous for them and others around. A colleague of mine, Frank, finally convinced me that I just had to try the Kettlebell, with promises that my workouts would forever be changed by mastering my fears of throwing metal around.

It was a bit awkward at first but wow was he right! My legs, back, and core had never felt something like this before. And yes my workouts have been forever changed by the Kettlebell.

A piece of exercise equipment to invest in!

Kettlebells are available almost everywhere now, even Target! Now ladies, as much as a plastic pink 8 lb Kettlebell seems like the perfect tool for you, skip it. Invest in the real deal! We exercise because we want our bodies to change, correct? To change we must be challenged. Challenge yourself with a 15lb-25lb Kettlebell. I purchased mine from Perform Better, keep an eye out for their great sales! Check them out here:

http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1004711_-1_1000420_1000156_1000156_ProductDisplayErrorView?utm_source=google%2Bproduct%2Bad&utm_medium=cpc&utm_campaign=kettlebell

Many gyms now offer access to Kettlebells but if you are one that has a hard time making it into the gym I highly suggest keeping one for the house. Kettlebell workouts can be done inside or outside. All you need is the Kettlebell.

What to do with this Solid piece of metal?

Now what to do with this hefty lug of metal? You can do so so much, I love the Kettlebell because it requires muscular recruitment from the entire body. When doing Kettlebell exercises think: hips and core! Here are 3 of my favorite lower body dominant exercises:

1. The Kettlebell Squat

holding Kettlebell with shoulders retracted, feet a bit wider than hip width, squat hips back with abdominals engaged, Kettlebell between legs, then return to standing squeezing the glutes and lower abdominals standing tall. Hint: try these facing a wall first, you want to keep your chest directly over the knees (don’t hunch forward).

2. The Kettlebell Goblet Squat

holding the Kettlebell upside down, with a hand on each side of the handle, repeat the same move as above.

3. The Kettlebell Swing

this is a hip dominant exercise – do not rely on your upper body strength to swing the KettleBell – I promise you will burn out more quickly – drive with the hips and core! Squat hips back, Kettlebell swings between the legs, then squeeze the glutes forward, tighten the lower abdominals and allow the momentum of your hip movement to swing the Kettlebell to shoulder height. Pull the Kettlebell back down to start position and continue the movement. This should be a quick movement, think cardiovascular demand!

Check out this YouTube video for the entire series-

https://www.youtube.com/watch?v=TGcF_2mg_o0

Conquer the Kettlebell

Once you get over the fear of swinging metal I promise your body will thank you! Enjoy!

Happy Workout Wednesday!!

Welcome to squat series week 4! Your legs, butt and core should be toning up before your eyes! Hopefully the “I can’t sit down to the toilet” feeling is fading as your legs are becoming stronger and more toned. Also your muscular endurance should be to an all new level! And your balance should be stellar!

This week we add in the kettlebell, if you don’t have a kettlebell no worries you can use a free weight ;). These kettlebell squat exercises will add an increased demand to your legs, core and glutes than our previous exercises. I used a 22lb kettlebell in these exercises. If you have never touched a kettlebell before start with a 15lb kettlebell.

It’s time to pump it up with these three kettlebell squat exercises!

Follow along with this video ->

Or these photos ->

Standard KettleBell Squat– with feet hip width apart and outsides of the feet straight squat down with back flat and safely pick up the kettlebell, pull the shoulders down and back, sit the hips back (as if you were to sit in a chair) keeping the chest up squat back, then return to standing position. Complete 10 squats.
Kettlebell Goblet Squat– turn the kettlebell upside down so that hands are pressing into either side, pull shoulders down and back, reach the hips back into a squat, squeeze your glutes forward to standing position. Complete 10 goblet squats.
KettleBell Swing– holding the kettlebell at handle with both hands, drop hips slightly back while dropping the kettlebell between thighs, using the strength of legs and glutes press your hips forward allowing the kettlebell to swing to shoulder height. Think explosive hips! This exercise is driven by the hips. Complete 20 kettlebell swings.
Repeat the three exercises for a total of 3 circuits. Caution may cause sweating ;).